Pineapple BBQ Tofu Bowls

Name: Pineapple BBQ Tofu Bowls
Prep time: 35 min
Cook time: 20 min
Total time: 55 min
Yield: 4 serving
Ingredients: 1 14 ounce package extra firm tofu; 2/3 cup uncooked quinoa; 1/2 cup barbecue sauce; Oil for cooking; bell peppers; zucchini; 1/2 red onion; 1/2 pineapple; coconut flakes

User Reviews

4.8

15 reviews

Excellent

Prep Time
35 mins
Cook Time
35 mins
Total Time
55 mins
Servings
4
Calories
403 kcal
Course
Main Course
Cuisine
American

Pineapple BBQ Tofu Bowls

Iris Warren

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This recipe is actually really simple; it'll be in your bowl in under 1 hour. All you have to do is cook your grain, pan-fry your tofu, and sauté some veggies.

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Ingredients

Servings

1 14 ounce package extra firm tofu
2/3 cup uncooked quinoa
1/2 cup barbecue sauce plus more for topping
Oil for cooking
bell peppers thinly sliced
zucchini thinly sliced
1/2 red onion thinly sliced
1/2 pineapple cored and sliced

Optional topping:

coconut flakes cilantro, avocado

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Instructions

Drain the tofu. Wrap in several paper towels; place in the sink. Place a heavy object (such as a large pot with a heavy weight inside) on top of the tofu to press the water out. You can also use a tofu press. Let the tofu drain for 20-30 minutes.
Rinse quinoa in a small mesh strainer. Heat a small saucepan over medium heat; add quinoa. Cook for 12 minutes until lightly toasted. Add 1 1⁄3 cups water; turn heat to high. Once boiling, cover and cook for 13-15 minutes, until fluffy.
Slice the drained tofu into thin 1⁄2 inch chunks. Place in a medium bowl; add barbecue sauce. Let it marinade for up to 10 minutes.
In a skillet over medium heat, warm up a little oil. Add bell peppers and zucchini; stir. Cook for 5-7 minutes, until vegetables are your desired tenderness. Set aside in a bowl or on plate.
Add a little more oil to the same skillet; add the tofu. Pan fry for about 2-3 minutes, until crispy; flip the tofu chunks, and cook on the other side for an additional 2-3 minutes. Repeat until the tofu is crispy.
To arrange a bowl, add cooked quinoa, vegetables, and tofu. Top with red onion, pineapple slices, additional barbecue sauce, and other desired toppings.

Nutrition Information

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Serving 1/4 Calories 403kcal (20%) Carbohydrates 53g (18%) Protein 17g (34%) Fat 15g (23%) Saturated Fat 1g (5%) Sodium 511mg (21%) Fiber 7g (28%) Sugar 23g (46%)